RECIPES FROM VR TRAINING SEMINAR (REVISED)

Orange-Blueberry Pancakes

Recipe By: Chef Bill Bailey
Serving Size: 6 Yield: 2 each
Preparation Time: 0:00
Categories: Breakfast

Amount Measure Ingredient
-------- ------------ --------------------------------
1 1/4 cups unbleached flour
1 cup whole wheat flour
1/4 cup soy flour, lowfat
1/4 teaspoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 1/2 cups apple juice
1 1/2 cups orange juice
1/2 cup frozen blueberries

In a large bowl mix all the dry ingredients.

Mix in apple & orange juice. Do not over mix.

Preheat a griddle or skillet then spray with vegetable spray.

Spoon 2" to 4" round pancakes. Add frozen blueberries.

Once batter starts to brown on the sides carefully flip.

Serve with agave nectar.

Copyright: 2008
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Per Serving:(excluding unknown items): 227 Calories; 1g Fat (3.4% calories from fat); 7g Protein; 50g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 799mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Fat; 0 Other Carbohydrates.




Hummus

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizer

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chickpeas -- cooked
8 ounces tahini paste
2 teaspoons garlic -- chopped
1/2 teaspoon cumin
4 ounces lemon juice
1 teaspoon salt
cayenne pepper -- to taste
1/2 ounce olive oil
2 teaspoons fresh parsley -- chopped
1/4 ounce vegetable stock

1. Combine the chickpeas, tahini, garlic, cumin, vegetable stock and lemon juice in a food processor; process until smooth. Season with salt and cayenne.

2. Spoon the hummus onto a serving platter and smooth the surface. Drizzle the olive oil over the hummus and garnish with the chopped parsley. Serve with warm pita bread that has been cut into quarters.

Yield: 1 quart (1 liter)



Per Serving (excluding unknown items): 198 Calories; 10g Fat (44.3% calories from fat); 8g Protein; 21g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 160mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.

Approximate values per 2-oz. (54-g) serving: Calories 210, Total fat 16 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 250 mg, Total carbohydrates 10 g, Protein 7 g, Iron 8%


Pineapple & Ginger Smoothie

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup orange juice
1/4 cup pineapple -- Frozen
1/2 each Banana
1/4 teaspoon fresh ginger root -- Grated
1/2 cup ice

Blend all ingredients in a blender or food processor until smooth.

Description:
"A refreshing and filling beverage"
Copyright:
"2008"
Yield:
"1 each"
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Per Serving (excluding unknown items): 129 Calories; 1g Fat (4.5% calories from fat); 2g Protein; 32g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Vegetable; 2 Fruit.

NOTES : Substitutions can be made. Add Fresh Mango, Apple, Coconut.



Spinach & Carrot Wrap

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 each tortilla, whole wheat 96% fat free flour
1/2 ounce hummus
1/2 ounce spinach
1/2 ounce carrot -- shredded
1/4 ounce red bell pepper -- roasted and sliced
2 slices tomato

On a flat surface lay out wrap.

Spread hummus over wrap.

Add spinach, carrots, roasted peppers & tomato slices.

Fold in the sides then roll up.

Cut on a bias and serve.

Description:
"Nice snack or lunch wrap"
Copyright:
"2008"
Yield:
"1 serving"
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Per Serving (excluding unknown items): 225 Calories; 5g Fat (17.8% calories from fat); 8g Protein; 42g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 472mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fat.

VR Training Fall Kick-off Meeting 2008

was well attended. About 20 new and familiar faces in the crowd gearing up for fall marathons. We can talk about fall marathons with out Akron Road Runner Marathon Race Director Jim Barnett. Jim set the atmosphere and excitement. A proper training program begins with Nutrition. Sports Nutritionist Lee Ann DiBiase laid out the bases to proper nutrition while training for a marathon.

The evening was completed with Chef Bill Bailey preparing pre & post training/race meals.

VR Training's Head Coach Vince Rucci

Akron Road Runner Marathon's Race Director, Jim Barnett

Sports Nutritionist Lee Ann DiBiase

Chef Bill Bailey's cookind demo display

Note: We will publish the presentation & recipes soon.

VR TRAINING FALL KICKOFF MEETING May 28 2008

Fall 2008 VR Training Kick Off Meeting We will have our Fall 2008 Kick Off Meeting tonight Wednesday May 28th at 7:00pm at the Hudson Library: http://www.hudsonlibrary.org/
Jim Barnett, race director for the Akron Marathon, will be in attendance to provide all of the information on the 2008 event.

We will also have in attendance Dietitian Lee Ann DiBiase & Chef Bill Bailey. They will focus on Pre & Post Race nutrition. Sample some of Chef Bill's culinary creations while Lee Ann show you how to make healthy choices during your training & on race day. A small $5.00 fee (cash or checks) will be asked to cover the cost of food.

Chef Bill Bailey is an Ultra Runner and the owner/operator of the well respected culinary company: Playing with Knives and Fire LLC. He also is the creator & co-owner of PURE FUEL ORGANIC ENERGY BARS(www.purefuelenergy.com).
He holds a Bachelors of Science degree in Nutrition and Hospitality Management. He has worked in the restaurant industry for more than 20 years including positions as Head Chef and Corporate Chef for several well-known companies. Chef Bill has been featured in Northeastern Ohio Magazine, the Akron Beacon Journal. He is serve safe certified and has taught classes on safety and sanitation.
Lee Ann DiBiase, a dietitian, athlete, and former foodservice. director. She is experienced in creating a balanced, cost effective nutrition program for clients, businesses, and athletes. Ms. DiBiase holds a Masters in Nutritional Science from the University of Rhode Island. She currently serves as an instructor in Sports Nutrition at Akron University and as an instructor of Health and Nutrition at Western Reserve Academy. More information about her services can be found at http://www.leeanndibiasenutrition.com

Take a Moment to Let It Soak In

Deep Thoughts....

My running "life" began 11 years ago while in Virginia Beach with the Navy. Reflecting back, the running community that welcomed me, encouraged me, and saw me through thick and thin was a key instrument in providing the framework for a running "life" I so embrace today. Even though I moved out of Virginia in 2001, I still consider them some of my very best friends...for life.

That move from Virginia took my family to Colorado Springs...a view of Pikes Peak out my living room window and Saturday morning runs aboard the Barr Trail heading to Pikes Peak...absolutely breathtaking. However, with Colorado on top of the heap with regards to "fittest state in the country," the running community left MUCH to be desired. Still today, as Vince will attest, it lacks community and a quality hub to connect everyone, such as a locally run specialty running shop. Yea, they have one, but it's nothing like what exists in Virginia Beach (ie: http://www.runningetc.com/) or Vertical Runner here in Hudson. Key ingredients are heavy involvement in the community, not just the "running" community, but the community in which the store calls "home." It also must put the good of people and doing what's best for them above making the highest profit. Sure, profit is crucial otherwise the store would cease to exist, but it's not the drive...it's not the passion that keeps it alive. Truly serving others as they would want to be treated and helping them reach their goals must be the cornerstone upon which all else is built.

OK, so here I am...11 years into my running "career." Who would have thought I'd find such a "community" as I have here in northeast Ohio. Ask someone who isn't in it, whether they live here or anywhere else in the country, they'd probably not believe it. We have at our disposal miles and miles of gorgeous protected land...Cuyahoga Valley National Park, Cleveland Metroparks, Summit Parks...to name a few. Even I had no idea how much was here until I ran...well, I "slogged"...through the rainy Green Jewel 100K a few weeks back...and I was taken through a tour of what the Cleveland Metroparks has to offer. I thought I "knew it all" since I'm familiar with the CVNP.

Then comes the Cleveland Marathon last weekend. I didn't even run it, but I was there and what a showing it was. My only goal was to snap photos of VR tech tees and I couldn't believe how many folks I knew. One after another, there YOU were! Then came the 25 mile mark where I saw happiness, sadness, pain, and just plain 'ol elation for being 1 mile to the finish! For some, they were finishing their first marathon, their 20th, or reaching a seemingly unreachable goal...like Aaron qualifying for Boston (now THAT was a heck of an inspiration!).

Take a moment to step back and soak it all in...a running community that accepts all, regardless of ability, talent, or experience. Elite ultra-runners to someone who runs 3 miles and wants to run a marathon...you're welcome here! Thank you to all of you and thanks to Vince & Steve for opening a store and infusing their passion into the local community. Don't ever take this for granted...it's not the "norm" and you may not ever find it again should you move away. (ie: I almost moved to San Antonio, TX and when I asked about "group runs" at the local running shop, they thought I was speaking Greek!)

Set goals, achieve them, live a healthy lifestyle, and just get out there!

Join us at the Fall VR Training Kickoff Meeting THIS Wedneday at the Hudson Libary @ 7pm!

Happy Trails!

Nick Billock
Running the Race Set Before Me

Testimonial (Amy Purcell)

Check out her blog for her race report:
http://www.amypurcell.com/blog/

Testimonial (Niall Corrigan)

Hi Vince,

I ran the Cleveland 1/2 marathon.

This is the fourth time I did it.

I was trying for less than 2 hours.

Last year it took me over two and a half hours.

This year it was 2 hours 5 minutes and 45 seconds.

At about the 9 or 10 mile mark a group passed me.

Carrying balloons and a sign. Oh no!! The 4:00 hour marathon pacer.

Bummer!!

I could not catch up. I watched the group fade into the distance.

But I kept on running. I never stopped for the whole thing.

The 2 hours 5 minutes and 45 seconds is still my Personal Best!!!

My family bought me a Garmin for my 58th birthday on April 29th.

The Garmin told me that the Cleveland half was actually 13.2 miles.

Here is my mad logic...

At 60 the qualifying time for Boston is 4 hours..

A half in 2 hours..

And a full in 4 hours by the time I am 60.

Hmmm...

I have 5 minutes to get off my 1/2 marathon best..

I have never run a marathon..

I need goals.

I want to try a full marathon in Akron on the 27th September.

That is only 129 days away..

Oh boy!! I have to be careful not to over train..

I still have a couple of years yet..

And, I'm still getting faster.

My son said "Hmmm Boston.. that's the big one??"

My wife said she will come to Boston to see me if I qualify.

Normally, she is at home sleeping when I run.

I have run 6 half marathons this year:

Gasparilla Distance Classic Tampa ½ Marathon (February 10th, 2008) 2:17

It was nice and sunny.

Mill Creek Distance Classic 1/2 Marathon (Sunday, March 2nd, 2008) 2:21

Cold with snow on the ground.

CWRRC Spring Classic 1/2 Marathon (Saturday, April 5th, 2008) 2:09

I remember it was nice and sunny. I was wrapped up so not cold.

Sandy Ridge 1/2 Marathon (Sunday, April 20th, 2008) 2:09 ---- I got 2^nd place in age group medal for this one!!

The weather was awful, it was raining, there were only two in my age group.

I don't care, I deserved that medal!!

Huron Lighthouse Half Marathon & 5K (Saturday, May 3rd) 2:09

It was cold and raining the whole way.

Rite Aid Cleveland 1/2 Marathon (Sunday, May 18th, 2008) 2:05

It was raining, but not as cold and raining as last year.

I was not in pain and could walk about normally!!

Oh, I ran the 2008 Winter Buckeye Fun Run Half too. In 3:12.

It is true. There is no such thing as a "fun run".

But I was more interested in eating all the food and finishing..

I remember it snowed at one point, but also the sun came out.

I am scared of Trail running. Afraid of falling, afraid of a broken ankle.

So I picked my way through. I was happy with less than three and a half hours.

I hope I can do it again next year. For the "fun" of it!!

I am going to Ottawa this weekend. It is Race Weekend. My son lives there.

There is a 5K on Saturday and the ING Half Marathon on Sunday.

I will run in both. I will try again for 2 hours in the half.

This year I have run in five 5K's. The Shamrock 15K and the Hermes Cleveland 10 miler.

I won age group prizes in two of the 5Ks. A first and a third.

I won a prize in the Shamrock 15K.

The weather has been awful!! I have run in snow and rain.

I have run when it was freezing bulldogs (very cold).

The picture was taken after I came home from the Shamrock.

The other one is also at the Shamrock. I do not know who took it.

Do you remember that was the Big Snow of 2008!!

Every time I ran in a 5K my time got better.

It used to be over a half hour, 32 to 34 minutes.

Now I have gotten it to 25 minutes and 50 seconds.

Every time I ran in a half my time improved too.

Two and a half down to almost two..

Oh well, next time..

I have regarded all my races as training runs, except the Cleveland half.

I wanted two hours. But, never mind, I'll try again next week :).

I want to complete the Akron Marathon. I will be happy with a finish.

Initially.

I followed your plan from the start.

I will be there on the 28^th.

Have fun, stay safe!!

Niall.

Rain stories.

I have a "Maid of the Mist" raincoat that is given to tourists when they go on the Maid of the Mist boats at Niagara Falls. It folds up real small and can be tied around a person's waist when the rain stops. If my photo ever shows up on Brightroom, the blue thing wrapped around my waist is the Maid of the Mist.

I met a girl who told me that while running the Cleveland Half Marathon, she had to pass her parked car. She had a friend who took her car keys, so the girl would not be tempted to quit and just go to her car. Then.

The girl told me she ran the half in 2 hours and 3 minutes..

She was 2 minutes ahead of me.

VR Represented @ Cleveland

There were lots of VR tech tees present at the Cleveland Marathon this past weekend...way to represent! If you're in one of these pics and want the original picture, send me an e-mail. Notice the new black tech tee with yellow print? Get one!

Congrats to all who ran in the 1/2 or full marathon!

Preparing for Cleveland

Preparing for Cleveland

After spending a great deal of time and effort training for your event, you don not want anything to derail all of this preparation. As the date draws near, last minute details become increasingly important.

The week prior to the race

• Your mileage 2 weeks before the race should be reduced by 25-50% from the previous week. The week before the race cut this mileage in half.
• This is when doubts start to arise - did I train enough? You cannot make up training in the last 2 weeks. You will not de-condition while you are tapering. If you put in the training, you are ready.
• Now that you have this free time, because you have decreased training, get extra sleep. Your body will really appreciate it. Even if nervousness precludes a sleep the night before the race, extra sleep during the preceding week will make up for this.
• Make sure that you are well hydrated prior to the start of the race. Drink a lot of water during the week preceding the race.
• Eat a high carbohydrate diet all week. This will help maximize your glycogen (energy) stores. Don't experiment with new foods this week.
• Make sure that you have tried out the electrolyte drink that will be used during the race.
• Review the map of the course. Visualize yourself cruising along the course, enjoying the trip.

The day prior to the race

• Lay out the clothing that you will wear. Do not wear a new outfit for the race. A clothing tag can become a painful adversary very quickly.
• Don't wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems).
• Make sure that you have picked up your race number. Don't spend hours on your feet at the race expo. If possible, pick up your number early.
• Don't eat too late at night and make sure that you are well hydrated.
• Plan when you will leave, how you will get to the race and where you will park. You don't want to get lost prior to the race.
• If you did not tolerate the electrolyte drink, which will be used during the race while training, plan on a source of calories - gel packets, gummy bears, carry a water bottle or camel back filled with favorite replacement drink. Friends along the course may be able to restock your supply.
• Review the map of the course; know where water stops, aid stations and porta-johns are located.

Race day

• Get up early. Plan on arriving at the start at least an hour before the race. You do not want to feel pressured for time before the race.
• Take in some calories! Whatever worked prior to your long training runs is a good idea. Make sure that you are drinking water, too.
• While getting dressed, lubricate any areas in which chafing has been a problem. If blisters or hot spots have been a problem, treat the site with Second Skin, moleskin, or whatever has worked during training. Don't forget to pin on your number and to tie your Champion Chip to your shoe.
• No matter what the temperature is when you get up, chances are that it will increase during the race. In addition, you will generate a lot of heat while running. At the start of the race, you may wear old clothing that you can discard once you are warmed up; old socks work well on the hands. When you discard anything, do not throw it in the path of another runner.
• Arrive at the start planning to find a line at the porta-johns. Since you have time to spare, there will be no need to panic.
• Don't worry about a warm-up run. Walking from the car will loosen you up a little. You may want to do some easy stretching (if you are used to this).
• Just before heading to the starting line, take off your sweats and check your gym bag. Now head to the start and situate yourself in an appropriate area in the pack. Don't worry about starting too slowly; it will give you a chance to warm up your muscles and save you from the agony of starting out too fast.
• Make sure that you have secured whatever food and or drink that you are bringing with you.
• You have worked hard to get here. Enjoy the adventure ahead.

During the race

• Drink at every water station. Do not wait until you are thirsty - that is too late.
• Start slowly; a fast start usually spells disaster. You can start running faster later in the race.
• Finish with a smile on your face - someone may be taking your picture.

After the race

• No matter what the result be proud of yourself.
• Drink; even though you drank during the race, you will still be a little dehydrated.
• Replenish carbohydrates. There is a 2-hour window following a hard effort, during which absorption of carbohydrates is enhanced. If you can't eat them, then drink them. A little protein mixed in improves recovery.
• Keep moving after the race by taking a walk or a light jog. This will diminish a lot of the post-race stiffness. Stretch gently.
• Put ice on anything that is sore. Apply for 15 minutes several times over the course of the day.
• You may find that a massage is helpful for post-race stiffness.

VR Training Fall 2008 Kick Off - Weds May 28th at 7pm at the Hudson Library

• Receive personalized training plans based on
your ability, goals, and lifestyle
• Stay motivated with seminars featuring crosstraining,
nutrition, and injury prevention
• Get the latest tips and features on running,
fitness, and training
• Group activities including scheduled group
runs
• Fully aided group runs for training group runs
greater than 16 miles
Training Group for all Levels and Abilities
Coaches range from sub 3 hour marathoners to those who just toe
the line to finish
Discounts at Vertical Runner
10% OFF Discount on footwear and accessories & 15% on apparel
and socks
Resources
• The Vertical Runner Message Board is a great resource for
Akron Marathon and Team Relay participants
• The Vertical Runner Website has an abundance of information
that you can use for training, such as our direct link to Dr.
Nilesh Shah and Summa Sports
• Free assessment at Human Potential Labs -
www.humanpotential-labs.com
Let VR Training help you prepare for your Fall Marathon!
Program Features
First Month of Training is FREE!!!
There is no obligation to the training group up
front. We want you to feel comfortable in our
training group so we invite you to give it a try!
Fees for Training Group (Includes Race Entry Fee)
$125 Marathon
$100 Half Marathon
Getting Started
Let us help you achieve your goals
Contact Us Today
eMail:vince@verticalrunner.com
Web: www.verticalrunner.com
Phone: 330.656.1176
Targeted Ohio events are the Akron Marathon & Half Marathon,
Towpath Marathon & Half Marathon, and the Columbus Marathon
& Half Marathon. Out of state marathons or ultra marathons are
fine too!!!
If you are interested in beginning to train in May, please answer
the following questions:
What is your targeted event?
What are your goals?
Have you had any past injuries?
Are there any health issues that restrict your training?
If so, what are they and have you been approved to train for the
event by a physician?
How many days of the week do you typically run?
Which days do you prefer to run?
Do you cross train?
If yes, what is the duration of time you spend cross training?
What days of the week do you cross train?
What is the longest event that you have participated in?
Was it a 5K, 10K, Half Marathon, Full Marathon?
When did you complete it and what was your finishing time?
What is your current weekly mileage?
What is your current long run?
Please email the answers to these questions to:
vince@verticalrunner.com